Daily WOD

Daily WOD

Wednesday, September 20

A1) 2×6 Minutes 26-32 SPM A2) For time: 35 Front squats (185/125) *one group will be doing the front squats while the other goup does there first row, then switch. B) For time: 50 Burpees 40 Pull ups 30 Calories...
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Tuesday, September 19

A) Every 90 sec for 9 minutes Squat snatch + hang squat snatch + high hang squat snatch B) 20 Minute AMRAP: 5 Hang power snatches (135/95) 10 Back squats (same bar) 15 Bounding box jumps (15-20/12-15)...
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Monday, September 18

A) Back squat 5×5 @ 70% Complete 5 reps every 90 seconds B) 2×7 Minutes(Feet Out) 16-20 SPM C) For time: 50 Thrusters (95/65) *1 sec pause at the top of each rep 50 Toes to bar...
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Friday, September 15

A) 5 minute AMRAP: 10 Russian KB swings (heavy) 10 Bounding box jumps B) Every 90 sec for 9 minutes (6 sets) *Increase weight every 2 sets Squat clean from 2″ of floor + low hang squat clean + hang...
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Thursday, September 14

A) Complete each of the following for time: *In any order you would like 1) 500m ski erg 2) 75 Wall balls (20/16) 3) 20 Muscle ups OR 40 Dips 4) 15 Sand bag over shoulder (150/100) *fully recover before...
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Wednesday, September 13

A1) 2×6 Minutes (Feet Out) 16-20 SPM A2) Every 35 sec for 4 minutes 5 Front squats (185/125) *one group will be doing the front squats while the other goup does there first row, then switch. B) 3 Rounds for...
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Tuesday, September 12

A) Every 2 minutes for 12 minutes: Squat snatch + hang squat snatch + high hang squat snatch *you can increase weight every 2 sets B) For total time: 400m run then, 2 rounds of: 15 OHS (115/75) 15 Games...
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Monday, September 11

A) Find a 1RM back squat B) 5 Minute AMRAP: 9 Push ups 11 Air squats Rest 2 minutes 5 minute AMRAP: 9 Wall balls (20/16) 11 Sit ups...
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Friday, September 8

A) EMOM for 20 minutes odd: 5-10 HSPU OR 2-5 Parrellett HSPU Even: 5 Front squats (205/135) B) For time: 1 mile run rest 2 minutes 2 sets of max push ups *if your first set is over 60 you...
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Thursday, September 7

A) 20 minute AMRAP: 20 Russian KB swings (heavy) 20 Windmills (10 ea. side) 10 Turkish get ups (5 ea. side) *you will need 2 different bells for this workout...
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